Running with weights 22:12 [2] 4.0 km (5:33 / km)
Easy running 3:50 [2] 0.8 km (4:47 / km)
Race pace running 34:04 [4] 8.5 km (4:00 / km)
Good old Purdue Running Club. All those 16:30 high school runners steadily add pounds and slowly deteriorate. Never changes.
Easy running 4:10 [2] 0.8 km (5:12 / km)